When it comes to the external aspects of your body, your feet bear the heaviest burden since they support your physical activities.In order to prevent any back, hip, and knee pain, you have to take a proper care of your feet.
If you suffer from pain in these areas, you should try the following 5 exercise workout routine that will strengthen your feet, improve your balance, and prevent an occurrence of any pain.
Here is a 20-minute workout which will help you to soothe your back, hip, and knee pain.
The toe presses will help you to properly warm up your legs before engaging in exercise. Take a standing position with your knees slightly bent.
Then, grip the floor with your toes and hold this position for a count of three. You should perform 10 reps of this exercise 3 times a day.
The ankle flexibility and mobility is extremely important because restricted and tight ankles can cause joint and muscle pain, which commonly leads to back, hip, and knee pain.
In order to do this exercise, you should lie down on your back. Extend one leg over your head and rotate the leg’s ankle clockwise for 10 counts. Afterward, repeat the exercise with the other leg.
This exercise will help you to strengthen the toe muscles, the ligaments, as well as the muscles surrounding the balls of the feet.
To do this exercise, you should stand on your tiptoes. Walk forward for 20 seconds, and then rest for 15 seconds. Repeat this exercise five more times. For best results, you should perform the toe walking exercise two times a day.
Resisted flexion is beneficial for targeting the tiny muscles in the foot, which play a crucial role in maintaining balance. This exercise will help you to strengthen these muscles and, therefore, to prevent injuries.
In order to perform this exercise, you should sit on the floor and strengthen your feet in front of you. Then, you should wrap an exercise band around a bedpost or a sturdy chair.
While in a seated position, place the band on the top of your feet and slide backward to tighten it. Flex your feet backward and hold the position for 5 counts. You should do 10 repetitions of this exercise.
Toe Pencil Pickups
To do this exercise, you should place a pencil on the ground and stand in front of it. Lift the pencil off the ground by using your toes, hold it for 10 seconds, and release it afterward. You should repeat this exercise 5 times with both of your feet.